The wake up lights work really well. They’re designed not to interrupt deep sleep (which results in grogginess). I’ve had one for years. But regular circadian rithms work best, always go to bed between the same ~ 30 min. Try to hit snooze only a set amount of times. Morning walks and cold showers if you can handle it. Note that one (or all)of these implementations won’t give results overnight, you need to give your body some time to change hormone cycles.
The wake up lights work really well. They’re designed not to interrupt deep sleep (which results in grogginess). I’ve had one for years. But regular circadian rithms work best, always go to bed between the same ~ 30 min. Try to hit snooze only a set amount of times. Morning walks and cold showers if you can handle it. Note that one (or all)of these implementations won’t give results overnight, you need to give your body some time to change hormone cycles.